每周沉思 4：心理坚持
"焦虑就是身在其中，却又想身在其外"。
My nature is type-A. I overthink things and generally, approach them with studied ambition. Meditation was no exception. I had read all the steps. I had a plan. I was ready. I quickly learned however, that meditation doesn’t go according to plan. I found myself frustrated and disappointed in myself when I was consistently distracted or fidgety.
A wise friend of mine re-framed my experience for me, and her words stuck, She explained that at its core, meditation is about being firmly grounded in the present and acknowledging that we are not out minds or our thoughts. We are actually the presence observing those things and we are detached from them – they don’t define us. By being this observer, we can start to accept the present in all its forms and release expectations. This is progress. The nature of meditation means that there is no way to do it wrong – distraction might feel counter-productive, but by observing it we can accept it and ultimately move past it.
Keep this in mind as we go through this week’s tip – instead of getting discouraged from a wandering mind and trying to will yourself to some perfect future-state, stay here. Be gentle with yourself. Bring yourself back to focus as many times as you need to. It’s all part of the process.
本周，我们将继续在已学知识的基础上，使用一些心理坚持和专注的工具。
在接下来的几周里，我们将使用一些不同的技巧（比如咒语和可视化），你可以找出最适合自己的方法。我建议每种技巧都尝试几天。
本周，我们将选择身体的一个部位来发出关注。如果你是一个感性或虔诚的人，也许你会把注意力放在心脏上。如果你比较理性，也许你会把注意力放在额头中央。这没有对错之分，但选择一个感觉良好的部位，并在整个冥想过程中坚持下去。
该怎么做？找一个舒服的坐姿--你能适应的坐姿，不会让你坐立不安或不舒服。设定一个计时器。闭上眼睛，用鼻子做几次非常深的腹式呼吸，完全呼出并快速扫描我们的身体，以释放任何紧张。做几轮 4 次的吸气和呼气，每次呼吸都要稍微柔和一些。准备好后，将注意力转移到头部或心脏。如果有帮助，你可以在呼气的过程中默念 "OM"。我发现，想象这个词从我的注意力集中的地方出现--从我的头部或心脏中回响出来--会很有帮助。在呼吸和身体中寻找同步性。如果你的思绪飘忽不定，请花一秒钟时间观察你的内心对话，不做任何评判，然后轻轻地把它拉回来。根据需要多次这样做。
我们已经进行了四周！希望你们喜欢这个系列，喜欢通过冥想探索自我的道路。
